Warm Up
30 seconds jog
30 seconds star jumps
30 seconds jog
30 seconds run drills (hopping)
Quick mobility (arms circles, trunk twists)
30 seconds jog
10 squats
30 seconds jog
Downward Dog walk-out x 3
30 seconds jog
5-10 press ups
Main Set
Bodyweight Squats
40 seconds normal 20 seconds rest
40 seconds normal 1 second pause at bottom 20 seconds rest
40 seconds normal 20 seconds rest
40 seconds normal 2 second pause at bottom 20 seconds rest
40 seconds normal 20 seconds rest
40 seconds normal 3 second pause at bottom 20 seconds rest
Bodyweight Single leg deadlifts
40 seconds left 20 seconds rest
40 seconds right 20 seconds rest
40 seconds left 20 seconds rest
40 seconds right 20 seconds rest
40 seconds left 20 seconds rest
40 seconds right 20 seconds rest
Donkey Kicks
40 seconds left 20 seconds rest
40 seconds right 20 seconds rest
40 seconds left 20 seconds rest
40 seconds right 20 seconds rest
Press Ups
30 seconds normal 30 seconds rest
30 seconds 1 second pause 30 seconds rest
30 seconds 2 second pause 30 seconds rest
Bird Dogs and Dead Bugs
60 seconds Bird Dogs – static holds
60 seconds Dead Bugs – continuous
60 seconds Bird Dogs – knee to elbow
60 seconds Dead Bugs – 1 second holds
Abs Finishers
60 seconds Leg raises
Crunches until failure
60 seconds Leg raises
Crunches until failure
